03/05/26

3/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Windmills (each arm)
10 Goblet Hold Cossack Squats
10 Empty BB OH Squats

A. EMOM x 3
Muscle Snatch
+
Hang Power Snatch
+
Snatch Balance
*Keep it light
immedisately into...
Every :90 sec, 6 Sets of:
Squat Snatch
1-3) 1.1 @ 55-65%
4-6) 1 @ 65-75%

B. Three Sets of:
3 min on/1 min off
200m Run
Max Cal Row in remaining time
*One score of Max Cals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Push Press x 5
*Build as comfortable

B. "Tag"
In a 20 min Window:
100 SU's
80 BW Step-Ups
60 Ab-Mat Sit-Ups
40 Pull-Ups
20 Push-Ups
*Split reps however you like